Welcome,
You amazing human,
You.
It's almost bedtime.
So go ahead and lie down in your bed,
On your back,
With your head on your pillow.
And get comfortable and cozy where you will be sleeping and resting and restoring and giving your body some time to rejuvenate.
Once you're cozy on your back with your head on your pillow,
Bring both hands to your belly.
And first,
Just simply pay attention to the feeling between the hands and the belly.
You may notice the rise and the fall of your hands and your belly.
Just keeping the hands on the belly soft and relaxed,
Adding no extra pressure,
Just letting them rest there just like you are resting in your bed.
Just soft and at ease.
If your mind wanders to anything but where your hands and your belly are touching each other,
No worries,
Just lovingly bring your mind back to that,
Right where your hands,
Your palms and your fingers are touching your body at your belly.
Letting the breath just be natural and easy.
Breathing the in and the out breath,
The rise and the fall of the belly.
Good.
And then take one deep breath in through your nose,
Filling your hands and your belly up,
Up,
Up.
And then exhale slowly releasing that air out,
Feeling the belly and the hands release with ease back to their natural state,
Down,
Down,
Down.
And then bring your hands to your heart,
Up around your chest area,
One on top of the other.
And just like you brought your awareness to where your hands were at your belly,
Bring your awareness to your hands around your chest area,
One on top of the other,
Both on top of the chest.
And just feeling and being aware of the rise and the fall of your breath,
The rise and the fall of your hands,
Allowing your hands to stay soft,
Arms and shoulders relaxed,
Head is getting heavier and heavier on the pillow.
All is well,
Just as it is right now.
And to close our little practice here as you begin to drift into sleep.
May we conclude our day with these thoughts.
So you can just repeat this to yourself as you're continuing to peacefully breathe and be breathed with no effort at all.
I am seen.
I am heard.
I am loved.
I am amazing.
Just as I am.
And take a deep breath in through your nose and out through your mouth.
And if your hands feel like they're right where you still want them to be,
You can keep them there as you drift off to sleep or you can go ahead and release your hands and your arms down by your side.
You can get cuddly and cozy however you want now in your bed if you want to not be on your back.
And just continue to pay attention to your body being breathed in peace and in love as you support your body to continue to rest and relax more and more deeply for a beautiful deep deep night's sleep.
Dream.
